My back was a little worse through the night and when I woke up this morning. Could feel it a bit here and there through the day. My hands ached this morning as I sat and drank my coffee. Worked out at 2pm today.
Warm-up
- Monster Walks
- 10 Monster Band Squats
- 20 PVC Passes
Midline
4 Rounds
- 12/12 Hanging Oblique Raise
- 12 Weighted V-ups (20# MB)
- 12/12 Wood Chopper (30# DB)
- 30s Seated Plate Twist (10# plate)
Took exactly 16:00!
Conditioning
40:00 AMRAP
- 40/30 cal BikeErg
- 30s Rest
- 40 DB Push Jerks (30/20# DBs)
- 30s Rest
- 400m Run
- 30s Rest
- 40/30 cal Row
- 30s Rest
I mapped out the 400 meters to be out to edge of Dundee and back. Originally I had the SkiErg programmed, but replaced it with the push jerks to break it up a bit.
We took the machines and dumbbells outside for some sun. I held a pretty steady pace on everything. Went 24-16 on the first and fourth rounds of jerks and 15-15-10 on the second and third. Finished 4 rounds plus 40 calories on the bike with 16 seconds to spare on the clock. I really like that bike and am so glad I bought one.
Nick Momrik's Fitness Logs 